Announcements

Dates to remember:

Saturday, Oct 25th- Barbell 4 Boobs fundraiser for Pensacola Breast Cancer Association. $30 per shirt and all proceeds from donations and shirts will go to our PBCA.

HERO WEEK, NOV 11-15. CLOSED NOV 10th in observance of Veteran’s Day holiday.

Closed Nov 27 & 28th in observance of Thanksgiving holiday.

Christmas Party!! Saturday Dec 13th, from 5-10pm. $40 per ticket. Cash bar. Location is Seville (heritage hall on corner) 130 E Government St. RSVP via FB event (coming soon). We will have dinner, drinks, awards and our Photo booth we have every year. This is our time to dress up and show out! Hope to see you all there!

CrossFit VU – CrossFit

Warm Up

200m run

then

4 inchworm

5/5 shoulder taps

8 box step overs

Metcon (4 Rounds for time)

Every 4:00 x 16:00

200m run

15 S-DB Box Step Overs (24/20)(50/35)

3 Wall Walks
RX+

20 DBL DB Box Step Overs 50/35

50′ HS Walk (25’ out and back)

Scaled/Masters

100m run

15 S-DB Box Step Overs (any #)

5 inchworm or half WW

Strength

Seated DB Shoulder Press (5 Rounds for weight)

Every 2:00 x 10:00

10-8-6-4-2